Monday, March 9, 2009
1 Round for time:
100 Walking Lunges
75 Ball Slams
50 Box Jumps, 24 inch
25 Pull-ups
50 Push-ups
75 Sit-ups
100 Squats
Coach’s notes: Guys use 20 and gals 14 lbs for the ball slams. Post time to complete to comments.
STARTING THIS TUESDAY, March 10
CrossFit Kids classes at CFC HQ-Tues 4:15-5 and Sat 8:45-9:30 for children ages 6-12. Introduce your child(ren) to the benefits of CrossFit while you do your WOD, and have them show you how fun fitness can be!!
Up to two classes per week for only $50/child/month. Bring your child to drop-in for $15/class.
Congrats on the Grand Opening to all involved, new place is fantastic!
Thought I would share a little story about my weekend… I was driving a new vehicle back from Saskatoon this saturday when the winds starting blowing around 100km/h. We were driving on a back road were we had not seen another vehicle for over an hour when we came up to a Semi with two trailers that have flipped on its side in the ditch. There were 2 men and their dogs hurt and stuck in the cab of the truck. I jumped on top and opened the door to help them out. The hard part was having to pull the one guy out with only one arm (he was badly injured on his one shoulder) Because of my crossfit training that I have been doing for just over a year I was able to pull a 200lb+ guy with one arm straight up and out of the truck.
This is a real world situation which crossfit has made a major difference. I was able to pretty much deadlift 2 men and 2 dogs out which would have been pretty much impossible if I hadnt trained in crossfit.
Hey Jacob,
What an inspirational story and you could not have put it better. Crossfit prepares us for those real world situations where when you need to dig deep we have the capacity to do so. Thanks for sharing.
Congratulations on the new facility…looking forward to checking it out.
Sub’d jumping pu’s & girly push-ups…total time – 19:08
Modified:
SlamBalls – 20# DB (KB) swings
Pullups – 20 cal row
Pushups – 15# DB shoulder press
22:03
CFC HQ rocks!
Okay guys, trying to log-out — it ain’t working so good! Had to change my password and thought my second major challenge of the day was done….
Alright – have tried everything I can think of, including turning computer right off, power right off, kicking the computer. Any computer whizzes out there — please log me off!
27:40 as RX’d (24″ box)
24:09 as rx’d…thanks to Chantal for all the positive encouragement!!!!
25:15 sub’ed 1 pood KB Swings for Slamballs
20 or 21:14 as rx’d, cant remember exactly. Pushups felt like they took a month… CFCHQ is frikin sweet
17:15 as rx’d
still sick and it showed…could barely breathe during WOD…the push ups were by far the hardest part of WOD…thanks James for the push…
23:32 as rx’d great class thanks James!
21:40 as rx’d. Pushups were a killer as usual.
23:23. Did ball slams with soccer ball and used red elastic band to assist pull-ups. I hadn’t done a crossfit workout in a while so I should remember that one tomorrow (I agree the push-ups was the hardest part).
22:00 as rx’d
I feel like death, this is why i dont work out when im sick. In anycase, thanks for the push James.
the new shirts are amazing, along with the new facility!
Neil 29:43
Judy 6 lb ball slams, 18 inch box, blue band pullups, bench press for push ups – 35:03 ugh not good at all…next time will be much better
Congratulations on the new box…it is amazing!!
18″ box/green band for pull ups/push ups from knees
27:36
8lbs ball slams, 18″ box, green band assisted pull-ups, push-ups from knees
29:08
Thanks James for all your pointers and your coaching today!
Congrats CFC on the new facility! What an amazing and big space!
as rx’d 24:55
24:59 push-ups from the knees, green band assisted-pull ups, 18 inch box jump. Great energy from everyone in class tonight!
I did this workout from home. Modified ball slams with just a regular ball, band-assisted PU, 15″ BJ.
23:18